Persistence sadness or hopelessness, mental or physical strain from stress and fearful apprehension about future, these all conditions are known as tension, anxiety and depression. To overcome these situations without any medicine is more appropriate and better way. Here, we are discussing 12 rules to overcome these situations.
1-Don’t leave the situation of anxiety:
When you are experiencing anxiety, don’t leave that situation which creating anxiety. Otherwise, anxiety will control you ,however, you should control anxiety.
2-Breathing 3 times in a day:
Here we discussing a special method of breathing which has more effective result than any medicine. Firstly, inhale 5 seconds then pause 1 sec and exhale 9 seconds slowly. Now this time is total 15 seconds . In 1 minute you can repeat it 4 times, and in 2 minutes you can breath like this 8 times. Repeat this process 3 times in a day for 2,2 minutes
3-Write down all thoughts on the paper:
Take a paper and think about all the bad and sad event of your life and write all the thoughts on paper. After doing this you can feel that your is light no burden in your mind. After doing this you feel yourself comfort and easy.
4-Read all your written thoughts :
Read all your written thoughts and think about that .Are those thoughts really as much serious as you think? Answer will surely no in 90% of cases,so why you waste your time .
5-Kill the ANTs(Automatic Negative Thoughts)
After realizing that these negative thoughts are your problem, kill all the automatic negative thoughts by burning that paper. After burn that paper you feel calm and relax in yourself.
6-Keep yourself physically active:
Keep your self physically active by doing exercise, jogging, and walking.Workout reduces your tension, anxiety and depression. It makes you feel happy. Start doing exercises slowly but increase it gradually.
7-Avoid drugs:
Many people use drugs and think by using drugs they forget their tensions.Don’t do that! Remember dirty water can’t clean anything in same manner drugs can’t make you feel comfort and relax.Stop it.
8- Make sleep a priority:
Don’t sacrifice your sleep.Take sleep properly.Proper sleeping drain your bad thoughts and make you able to spent good and healthy life.
9- Consume healthy foods:
Use fresh and green vegetables , fruits, whole grains and fish in your diet. By consuming these foods you feel energy in your body and that all tensions will release from your body.
10- Identify the triggers:
Identify those triggers which makes you uncomfortable and depressed. These triggers would be any kind of people, some sort of media platforms, any situation or movie. Find those all triggers and kick out all that from your life.
11- Try to socialize:
Try to socialize means meet people who have positive vibes in their around. Look at your around where kids play, went towards them and look their smiling and innocent faces.Their positive vibes makes you able to live health and tension free life.
12- Pray:
Remember pray is really precious thing, it makes you feel healthy and energetic. Don’t to forget pray .
Conclusion:
Managing anxiety , tension and depression without medication requires commitment, patience and self awareness.By incorporating these 12 rules into your daily life you will be well on your way to reducing anxiety ,tension and depression.Remember, small changes lead to significant impact. Mindfulness and relaxation techniques are more powerful tools that helps you to make your life health and depression free.
